Dealing with periods can be uncomfortable and draining. The average duration of menstruation, which lasts around 4-5 days each month, can be quite exhausting. Alongside the bleeding, there are several other symptoms that individuals may experience during their menstrual cycles.

Among the most prevalent symptoms are bloating and discomfort. Many women often experience bloating as an early symptom of menstruation, which can create a sensation of weight gain or tightness in the abdomen or other body parts, even making them feel swollen. Typically, bloating occurs prior to the onset of the menstrual period and tends to subside after a few days of menstruation. 

Managing bloating during your menstrual cycle

While there is no universal solution, making certain lifestyle changes can help reduce bloating before and during your period.

Avoid processed foods

Processed foods tend to be high in salt and may contain other unhealthy ingredients. Instead, prioritise a diet rich in fruits, vegetables, whole grains, lean protein, nuts, and seeds. These healthier options can contribute to reducing bloating. To maintain good health, it is crucial to minimise excessive salt consumption. To determine if your diet is high in salt, follow the guidelines provided by the American Heart Association Trusted Source, which recommends limiting daily salt consumption to 2,300 mg or less.

Stay hydrated

It is important to ensure proper hydration in the days leading up to your menstrual cycle. Consider carrying a water bottle with you and make it a goal to refill it multiple times throughout the day. The recommended daily intake of water varies for each individual, depending on factors such as personal health, environmental conditions, and more. As a general guideline, aim for a minimum of eight 8-ounce glasses of water per day. Many reusable water bottles typically hold 24 or 32 ounces, so depending on the size of your bottle, consuming 2 to 3 bottles a day should be sufficient to reach the recommended 64-ounce intake.

Probiotics

Probiotics have the potential to supplement and restore equilibrium to your gut microbiota. Certain strains can enhance digestion while others aid in the absorption of excessive gases. Consistent intake over several days or weeks may be necessary to experience noticeable improvements.

Avoid alcohol and caffeine

According to experts, both alcohol and caffeine can contribute to bloating and other symptoms associated with premenstrual syndrome (PMS). Instead of consuming these beverages, it is recommended to increase your water intake.

If you find it challenging to eliminate your morning cup of coffee entirely, consider replacing it with a beverage that contains less caffeine, such as tea.

Exercise regularly

Make regular exercise a priority in your routine. Engaging in consistent physical activity is essential for alleviating PMS symptoms. Professionals suggest that you strive for one of the following options:

Several hours of moderate physical activity per week.

An hour or more of vigorous activity per week.

A combination of these activity levels.

To create an effective fitness regimen, incorporate muscle-building exercises into your routine a few times a week.

Herbal remedies

Over time, certain herbal remedies have been relied upon to alleviate bloating and menstrual discomfort. Peppermint tea, ginger tea, and chamomile tea are renowned for their calming characteristics and can provide relief from bloating. Moreover, herbal supplements such as dandelion root or fennel possess natural diuretic properties, which can assist in reducing water retention.

Medication options

In the event that home remedies fail to alleviate bloating experienced before and during your menstrual cycle, it may be worth consulting your doctor regarding alternative treatments.

Birth control

Discussing the use of birth control pills with your doctor could potentially aid in reducing symptoms associated with premenstrual syndrome (PMS). They can guide you in selecting the most suitable birth control method for your specific needs.

Diuretics

Your doctor might recommend diuretic pills, which can assist in reducing the retention of bodily fluids. This prescription medication can be beneficial in relieving severe bloating.

Remember, it's important to consult a healthcare professional to determine the most appropriate course of action for your individual circumstances.

Conclusion

If you experience mild to moderate bloating before the onset of your period that subsides shortly after it begins, there is usually no cause for concern. As long as you can carry out your daily activities without disruption and the symptoms coincide with your menstrual cycle, making some lifestyle changes should suffice to alleviate them. However, if your bloating is severe and hinders your regular activities, it is advisable to consult your doctor.